Find Your Flow
Personalised mat & reformer pilates sessions in Beeston, Nottingham
Hi, I'm TJ
My love for Pilates grew from my own movement journey. After graduating from drama school and leaving musical theatre, I missed the structure, rhythm, and sense of purpose movement gave me. The gym never quite filled that gap, until I discovered Pilates.
What began as a way to reconnect with my body, quickly became a true passion. I fell in love with the flow, mindfulness, and inner strength Pilates offers. I felt strong from the inside out. After years of dedicated pilates practice and more than a decade of experience in performing arts - I’ve built a foundation that I’m truly proud of and continue to grow every day.
I have a full Mat and Reformer certification through Health and Fitness Education (HFE). My teaching style blends precision, rehabilitation, menopause awareness, artistry, and always rooted in a deep understanding of how the body moves.
Community is at the heart of everything I do. Through TJ Flow & Co, I want to create a space that’s about more than just working out, it’s a community grounded by connection, creativity and confidence. Whether you’re new to Pilates or deep into your movement journey, I’m here to help you move with purpose, find your spark, and dream big.
My vision for TJ Flow & Co. is to build a studio that embodies balance: nurturing the mind, body, and spirit while fostering a strong, inspired, and empowered community.
Certified Instructor
Fully qualified HFE accedited Instructor
Private Sessions
Choose from a range of 50 minutes classes designed for all levels.
1 to 1 Mat Pilates
- 50 mins | All Levels
Experience the power of Mat Pilates with sessions tailored to your body, goals, and lifestyle. Ideal for injury rehab, posture, strength, flexibility, and overall movement, each session is designed to help you move with confidence and ease. With hands-on guidance and clear alignment cues, we’ll build strength, balance, and body awareness at your pace - whether you’re brand new or refining your practice.
Your body, your pace, your goals.
2 to 1 Mat Pilates
- 50 mins | All Levels
Train together in a supportive, motivating space with 2:1 Mat Pilates sessions designed for friends, partners, or family members. Each session is tailored to both of your goals while still offering personalised guidance. Through mindful, mat-based exercises, you’ll build core strength, improve flexibility, and enhance posture.
Moving with control, connection, and shared purpose.
1 to 1 Reformer Pilates
- 50 mins | All Levels
Experience the full potential of Reformer Pilates with sessions tailored to your body, goals, and pace. Using the Reformer’s supportive resistance, each session targets injury rehab, posture, mobility, strength, and overall fitness. With guided, dynamic and controlled movement, you’ll deepen body awareness. Whether you’re new to Pilates or refining your practice. Every session is focused, progressive, helping you move efficiently and feel your strongest, most balanced self.
Personalised. Powerful. Transformative.
What Is Pilates?
Take a Look at The Different Types of Pilates That I Offer
What is mat pilates?
Mat Pilates is a method of low impact exercises performed on a cushioned mat. This type of pilates relies primarily on bodyweight for resistance but sometimes incorporating small props or equipment such as; small hand weights, resistance bands, pilates balls or pilates rings.
Benefits:
At the centre, mat pilates strengthens deep core muscles (core, back & pelvic floor) while also improving spinal alignment and posture. it helps build flexibility and balance, supports injury prevention and rehabilitation but most importantly, it enhances body awareness and mindful movement.
Who's it For?
Mat Pilates is suitable for all levels and all ages. From complete beginners to advanced movers all exercises can be adapated or modified to become easier or more challenging.
What is Reformer Pilates?
Reformer Pilates is a form of Pilates that uses a specialised piece of equipment called a Reformer - a moving carriage you lie, sit, or stand on, springs that provide adjustable resistance and Straps and pulleys to push or pull with arms and legs.
Benefits:
Reformer Pilates helps to build core strength, Improve flexibility and posture & Tone muscles through resistance. it can also support injury recovery but most importantly, it increases body awareness and control.
Unlike mat Pilates, which uses your body weight for resistance, the Reformer adds dynamic, full-body resistance training, making it versatile for both beginners and advanced movers.
Who's it For?
Reformer Pilates is suitable for all levels and all ages. From beginners to injury recovery to advanced movers and athletes seeking mindful, strength-based training.
Ready to experience the power of pilates?
Explore our 1:1 sessions designed to align with your personal goals and elevate your daily life.
FAQ's
Please Read Our Most commonly Asked Questions & Answers.
Q1: Do I need to be experienced in pilates to attend a session?
A: No! Experience is not needed. whether your a complete beginner, have some knowledge of general fitness or attend the gym/pilates classes weekly. TJ Flow & co cater to all fitness levels and tailor 1-1 sessions based on your experience level.
Q2: Am I too young or old to attend a pilates session?
A: Age is just a numberI I do not limit anyone of any age here at TJ Flow & co I only ask all participants are over the age of 18 for insurance and safety purposes.
Q3: What do the sessions include?
A: Your session begins with a brief consultation to connect with your goals and intentions. A mindful warm-up follows to awaken the body, leading into a main phase of purposeful, full-body movement. The experience ends with a soothing cool-down, easing tension, improving flexibility, and leaving you feeling balanced and relaxed.
Q4: How long is a session?
A: All sessions last 50 minutes. This allows appropriate timing for the whole class to take place and also take into account chatting through goals and expectations before the session starts.
Q5: Where are you located?
A: The studio is located in Beeston, Nottingham and based at James Bates osteopathy and health. 1A Regent Street, NG9 2EA.
Q6: How much does it cost?
A: The session prices vary depending on the type of session you choose. All sessions are priced between £30 and £50. Block bookings and personalised packages are available upon request.
Q7: I’m used to high-impact HIIT and weight training - will Reformer Pilates still challenge me and help me feel stronger?
A: Definitely! Reformer Pilates offers a different kind of intensity, one built on control, precision, and deep strength. You’ll still feel the burn, but it comes from moving with focus and activating muscles you didn’t even know you had. For anyone used to fast-paced or heavy workouts, Pilates is a powerful way to enhance strength, mobility, and confidence while being kind to your joints and supporting long-term body resilience. It’s not about doing less, it’s about moving smarter, feeling stronger, and building lasting results from the inside out.
What My Clients Say
"I was nervous to try Reformer Pilates, but Toni made me feel at ease. Im in my 70s with joint pain and stiffness. I was blown away by her care. Toni's patience, calming manner, and hands-on guidance makes me feel safe and supported throughout. In just 3 months, my hip pain has decreased by 70%! I can't recommend Toni enough, her knowledge and teaching style have transformed my body issues and confidence. If you're struggling with a similar problem give Tonis a try, you won't regret it!"
Maureen
Beeston
"Toni is an exceptional Reformer Pilates instructor! As I've navigated menopause, I've struggled with confidence and getting back into fitness. Toni's 1-2-1 sessions have been a game-changer. Her expertise and empathy have created a safe, non-judgmental space for me to rediscover my strength and mobility. She's tailored the exercises to address my specific needs, helping me build confidence and alleviate symptoms. I love the personalised service and guidance, it's truly transformative! Grateful to have Toni on this journey with me and can’t recommend her enough 🌸💪"
Kim
Nottingham
"I Highly recommend you guys go to Toni for your pilates! I’ve always wanted to try pilates but the thought of going to a class was terrifying. From the moment i walked in to toni’s studio she eased my mind and explained everything in a way that made perfect sense. She is very welcoming and tailors every session to your personal needs and ability, and never once made me feel nervous. She is simply the best, keep smashing it👏x"
Jess
Beeston
Get In Touch
Ready to start your pilates journey? Contact me to book a session or ask any questions.